Name: Playbook - Florin fit - NEW LEGS DAY
Uploaded: 2024-04-05T17:58:30.881Z
Duration: 70 min
Description: NEW LEGS DAY

On LEGS day we focus on😊:

🔘 The correct execution of the exercises.
🔘Reps of 15-20 it’s more for warm up
🔘 A weight so that you can perform 10 repetitions or it will be difficult for you to finish 10 repetitions.
🔘 Each set must be in progress either by weight or repetition.
🔘 Try to control movement on the negative.

🔴Enjoy 😉

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Keep your heels together
- Lower with a controlled motion
- Push through your heels to go up engaging your quads

Squat (smith machine)

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge

- Place your legs on an elevated surface
- Raise your body off the ground
- Bring your knees up

L-sit hamstring curls

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

NEW LEGS DAY

Roger

Another good workout. 

Now that I have the annual subscription are you able to let me know about a nutrition plan?

Thanks

Adam

NEW LEGS DAY

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